How to Train Biceps

Most guys train biceps by curling some dumbbells at the end of their workout, chasing a pump, and calling it a day.

They do the same 3 sets of 10 with no intent, no progression, no
strategy. Then they wonder why their arms look the same after two years.

Here’s the truth:

Biceps are small, but they still need real programming.
You wouldn’t train your back like a warm-up. Don’t do it to your arms.
This is how you train biceps like you actually want them to grow.

What the biceps actually do (and why it matters)

The biceps brachii has two heads:
● Long head (outer arm, the peak)
● Short head (inner arm, gives width)

Both insert at the forearm and originate at different parts of the scapula. They do elbow flexion (bending your arm), but also supinate the forearm (rotate the wrist outward).

This is key.

If you’re not curling AND supinating, you’re not fully training the biceps.

Most “curl bros” miss half the stimulus.

Golden rules for biceps training

1.Train the biceps directly

No, pulling movements aren’t enough.

Rows and pull-ups hit the brachialis and forearms more than biceps. You need direct elbowflexion with intent.

2.Chase progressive overload, not just a pump

Pump is great, but if you’re not adding:
● Load
● Reps
● Volume
● Density
You’re just maintaining what you already have. Biceps grow with measurable progressionjust like any other muscle.

3.Control the eccentric

The lowering phase builds the most muscle. Don’t just drop the weight.Lower with control, stretch the biceps under load, and let the fibers do the work

Best biceps exercises (by category)

1.Mass builder

Start your bicep sessions with one of these. Heavy, controlled, low–moderate rep range.
● EZ Bar Curls
● Barbell Curls (strict)
● Alternating Dumbbell Curls (with full supination)

3–4 sets of 6–10 reps, full range, slight pauses at the bottom.

2.Peak-focused movements

Targets the long head, improves bicep height and shape.
● Incline Dumbbell Curls
● Bayesian Cable Curls
● Drag Curls
These work the biceps in a stretched position, huge for hypertrophy.

3.Short head / width emphasis
Gives the biceps more width from the front.
● Preacher Curls
● Spider Curls
● Concentration Curls
Controlled, moderate to higher reps (10–15). Use strict form. No ego here.

4.Cable and machine curls

Perfect for consistent tension. Great for finishers.
● Rope Hammer Curls (brachialis and forearm support)
● Single Arm Cable Curls (across body or behind back)
● Preacher Machine Curls

Add these at the end of your biceps session. Go for burn, tension, and contraction.

Sample biceps routine (2x/week split)

Day 1 – Heavy & Mid-range
1. Barbell Curls – 4 sets of 8
2. Incline DB Curls – 3 sets of 10
3. Preacher Machine – 3 sets of 12–15
4. Rope Hammer Curl – 2 burnout sets

Day 2 – Stretch & Isolation

1. Bayesian Cable Curl – 4 sets of 12
2. Spider Curl – 3 sets of 10
3. Concentration Curl – 3 sets of 15 (strict form)
4. Reverse EZ Curl – 2 sets (forearms + brachialis)

Pro tips for bigger biceps
● Supinate hard at the top of every rep, that twist builds the peak
● Stretch between sets, not yoga, just hang from a bar or hold a curl stretch
● Pump blood in, then get out, short rest periods work well (30–45 sec) after main lifts
● Train forearms and brachialis too, bigger support = thicker arms
● Eat enough, if you’re not gaining weight, your arms aren’t growing either
● Track your lifts, treat biceps with the same respect as compound work
Biceps and gear: don’t be lazy
If you’re enhanced:
● You still need to train arms properly
● Just because growth is easier doesn’t mean you can half-ass curls
● Combine intelligent programming + gear = insane results
And yes, androgens help, but they don’t replace smart training:
● Test + GH + Primo? Perfect stack to support dry arm growth
● Add IGF-1 in short cycles if you’re advanced
● Don’t forget recovery, arms need sleep, blood flow, and food too

FAQ

How often should I train biceps?

2x/week works best for most. Keep volume moderate and focus on recovery.

Do I need to train them on arm day or pull day?

Either works. Just make sure you’re fresh enough to hit them with intensity.

Is it better to go heavy or light?

Both. Use heavy curls to build density, and light, high-rep movements to finish. Mix repranges.

Do biceps need a lot of variety?

Not really, they need consistency, intent, and progressive overload. Don’t switch exercises every week.

Why don’t my biceps grow no matter what?

Could be poor form, lack of progression, bad volume management, or genetics. Fix the first three, most guys don’t train biceps hard enough, long enough, or smart enough.

Bottom line
Biceps aren’t complicated. But they’re not automatic either. If you treat them like an afterthought, they’ll stay small. If you train them with intent, structure, and progression they grow like anything else.
● Choose the right movements
● Control your tempo
● Progress your loads
● Hit both heads of the muscle
● Recover properly
Then the size shows up. Simple.